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Roe vs. Brunost — In-Depth Nutrition Comparison

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How are roe and brunost different?

  • Roe is richer in vitamin B12, selenium, and folate, while brunost is higher in vitamin B5, calcium, vitamin B2, and potassium.
  • Roe covers your daily need for vitamin B12, 380% more than brunost.
  • Roe contains 18 times more folate than brunost. Roe contains 92µg of folate, while brunost contains 5µg.
  • Brunost is lower in cholesterol.

Fish, roe, mixed species, cooked, dry heat and Cheese, gjetost types were used in this article.

Infographic

Roe vs Brunost infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +48.1%
Contains more CopperCopper +60%
Contains more ZincZinc +12.3%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -80.5%
Contains more SeleniumSelenium +256.6%
Contains more MagnesiumMagnesium +169.2%
Contains more CalciumCalcium +1328.6%
Contains more PotassiumPotassium +397.9%
Contains more ManganeseManganese +207.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +169.6%
Contains more Vitamin B12Vitamin B12 +376.9%
Contains more FolateFolate +1740%
Contains more Vitamin AVitamin A +267%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B5Vitamin B5 +190.4%
Contains more Vitamin B6Vitamin B6 +46.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +196.6%
Contains more WaterWater +336.2%
Contains more FatsFats +258.6%
Contains more CarbsCarbs +2121.4%
Contains more OtherOther +82.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Poly. FatPolyunsaturated fat +262.9%
Contains more Mono. FatMonounsaturated fat +270.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Brunost
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Brunost DV% diff.
Vitamin B12 11.54µg 2.42µg 380%
Cholesterol 479mg 94mg 128%
Saturated fat 1.866g 19.16g 79%
Selenium 51.7µg 14.5µg 68%
Vitamin B5 1.154mg 3.351mg 44%
Protein 28.62g 9.65g 38%
Calcium 28mg 400mg 37%
Vitamin B2 0.949mg 1.382mg 33%
Fats 8.23g 29.51g 33%
Potassium 283mg 1409mg 33%
Vitamin A 91µg 334µg 27%
Folate 92µg 5µg 22%
Sodium 117mg 600mg 21%
Vitamin C 16.4mg 0mg 18%
Polyunsaturated fat 3.404g 0.938g 16%
Monounsaturated fat 2.129g 7.879g 14%
Carbs 1.92g 42.65g 14%
Calories 204kcal 466kcal 13%
Phosphorus 515mg 444mg 10%
Magnesium 26mg 70mg 10%
Vitamin B3 2.192mg 0.813mg 9%
Vitamin B6 0.185mg 0.271mg 7%
Copper 0.128mg 0.08mg 5%
Vitamin B1 0.277mg 0.315mg 3%
Iron 0.77mg 0.52mg 3%
Manganese 0.013mg 0.04mg 1%
Zinc 1.28mg 1.14mg 1%
Net carbs 1.92g 42.65g N/A
Tryptophan 0.375mg 0.135mg 0%
Threonine 1.305mg 0.393mg 0%
Isoleucine 1.465mg 0.519mg 0%
Leucine 2.509mg 0.992mg 0%
Lysine 2.179mg 0.814mg 0%
Methionine 0.71mg 0.318mg 0%
Phenylalanine 1.401mg 0.54mg 0%
Valine 1.676mg 0.765mg 0%
Histidine 0.778mg 0.293mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
157%
Roe
84%
Brunost
Minerals Daily Need Coverage Score
68%
Roe
72%
Brunost

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 17.294g)
Which food is lower in Cholesterol?
Brunost
Brunost is lower in Cholesterol (difference - 385mg)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $97)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.